Free how to lose weight fast workout program



Have you been looking for how to lose weight fast? Are you sick and tired of being sick and tired?

Sorry for the cliche. Sometimes however, we say we're going to lose weight, we plan for it, and even start.

But before we know it, life gets in the way and we forget about what drove us to search for "how to lose weight fast" in the first place.

I'm going to save you the suspense. You will not follow this workout 100% of the time. That's fine. I only ask that you show up everyday.

If you must scale back the workout due to time constraints, or because you don't feel well, you are in fact human.

And you still will succeed. If you fall off for a few days, start back up where you left off. If you maintain your desire, and follow this workout, you will not only learn how to lose weight fast, you will be an example.

Check out these videos of clever exercise variations.

The How to Lose Weight Fast workout program is based on The Navy Seals Fitness Program to get back in shape after an injury. Guess what? It works for everyday men and women too. If it's too hard, cut back the number of repetitions and rest a moment or two. Too easy? Add more repetitions and increase your pace.

Level One - The First Four Weeks of how to lose weight fast.

Fat Burner Workout of the Day(am or pm)

Monday - Ideal Circuit, 30 min Intervals, Stretch

Tuesday - 45 min Long Steady Distance, Stretch

Wednesday - Ideal Circuit, 45 min Random Speeds, Stretch

Thursday - 15 min Machine 1, 15 min Machine 2, 15 min Machine 1, Stretch

Friday - Ideal Circuit, 30 min Slow and Steady, Stretch

Saturday - 45 min Your choice Low Intensity

Sunday - Rest and Relax

Muscle Strengthening (opposite time of above)
*Take it easy, don't push too hard. Feel your muscles working*

Monday - 3 circuits of 10-12 reps
Squat, Calf Raises, Pull ups, Good Morning, Weighted Push Up, Dips

Tuesday - Rest

Wednesday - 3 circuits of 10-12 reps
High Pulls, Shoulder Press, One Arm Rows,Tricep Kick Backs, Curls

Thurs - Rest

Friday - 3 circuits of 10-12
reps Squat, Calf Raises, Pull ups, Good Morning, Weighted Push Up, Dips

Saturday - Rest

Sunday - Rest

The Following week do the High Pull Circuit Monday and Friday, the squat circuit on Wednesday, etc.

The Ideal Fitness Circuit - The Key of How to Lose Weight Fast,

Pictures and explanations of the exercises

1-Jumping Jacks 25 (1 min)
2-1/2 Jumping Jacks 25-2 Count (1 min)
3-8 count Up downs 10 (1 min)
4-Crunches (all types) 30-50 (1 min)
5-Push Ups (Regular) 15 (1 min)
6-Flutter Kicks 15 (1 min)br>7-Dirty Dogs(pee on tree) 15 per side (1 min)
8-Butterflies Stretch 2 (30 sec)
9-3 Way Hurdlers' stretch 2 per side (1 min 30 sec)
10-Push Ups(hands together)15 (1 min)
11-Sit-Ups 15 (1 min)
12-Push Ups (Hands Wide) 15 (1 min)
13-One Leg Squats 10 per side (1 min)
14-Supermans 10 per side (1 min)
15-V ups 15 (1 min)
16-Donkey Kicks 15 per side (1 min)
17-Squat 15 (1 min)
18-Shoulder Stretch 2 (30 sec)
19-Tricep Overhead Stretch 2 per side (1 min)
20-Standing Quad Stretch 2 per side (1 min)
21-Standing Toe Pointers 30 (1 min)
22-Calf Stretch 2 per side (1 min)

23-Pull Ups Max (1 min)
24-Dips Max (1 min)

Follow the Ideal Fitness Circuit from top to bottom with minimal rest between exercises.

Level 2 - Weeks 5 - 8

Muscle Strengthening - 8 - 12 repetitions per exercise, repeat the same circuit as level 1 three times. Now is the time to kick it up a notch. Feel the burn.

Ideal Fitness Circuit - Your in better shape now, so we will repeat some of the key exercises in the circuit one more time initially.

By week 8 you should be able to go repeat the key exercises 3 times. The circuit is shown below.

The Ideal Fitness Circuit Level 2

Pictures and explanations of the exercises

1-Jumping Jacks 25 (1 min)
2-1/2 Jumping Jacks 25-2 Count (1 min)
3-8 count Up downs 10 (1 min)
4-Crunches (all types) 30-50 (1 min) repeat x2-3
5-Push Ups (Regular) 15 (1 min) repeat x2-3
6-Flutter Kicks 15 (1 min) repeat x2-3
7-Dirty Dogs(pee on tree) 15 per side (1 min) repeat x2-3
8-Butterflies Stretch 2 (30 sec)
9-3 Way Hurdlers' stretch 2 per side (1 min 30 sec)
10-Push Ups(hands together)15 (1 min) repeat x2-3
11-Sit-Ups 15 (1 min) repeat x2-3
12-Push Ups (Hands Wide) 15 (1 min) repeat x2-3
13-One Leg Squats 10 per side (1 min) repeat x2-3
14-Supermans 10 per side (1 min) repeat x2-3
15-V ups 15 (1 min) repeat x2-3
16-Donkey Kicks 15 per side (1 min) repeat x2-3
17-Squat 15 (1 min) repeat x2-3
18-Shoulder Stretch 2 (30 sec)
19-Tricep Overhead Stretch 2 per side (1 min)
20-Standing Quad Stretch 2 per side (1 min)
21-Standing Toe Pointers 30 (1 min)
22-Calf Stretch 2 per side (1 min)

23-Pull Ups Max (1 min) repeat x2
24-Dips Max (1 min) repeat x2

Follow the Ideal Fitness Circuit from top to bottom with minimal rest between exercises, repeat.

Level 3 - Weeks 9-12

Muscle Strengthening - 15-20 repetitions per exercise, repeating the same circuit as level 1 and 2. This is it. Give it all you've got.

The Ideal Fitness Circuit - Weeks 9-12

Pictures and explanations of the exercises

1-Jumping Jacks 50 (1 min)
2-1/2 Jumping Jacks 50-2 Count (1 min)
3-8 count Up downs 15 (1 min)
4-Crunches (all types) 60-100 (1 min) repeat x2-3
5-Push Ups (Regular) 30 (1 min) repeat x2-3
6-Flutter Kicks 30 (1 min) repeat x2-3
7-Dirty Dogs(pee on tree) 30 per side (1 min) repeat x2-3
8-Butterflies Stretch 2 (30 sec)
9-3 Way Hurdlers' stretch 2 per side (1 min 30 sec)
10-Push Ups(hands together)30 (1 min) repeat x2-3
11-Sit-Ups 30 (1 min) repeat x2-3
12-Push Ups (Hands Wide) 30 (1 min) repeat x2-3
13-One Leg Squats 20 per side (1 min) repeat x2-3
14-Supermans 20 per side (1 min) repeat x2-3
15-V ups 30 (1 min) repeat x2-3
16-Donkey Kicks 30 per side (1 min) repeat x2-3
17-Squat 30 (1 min) repeat x2-3
18-Shoulder Stretch 2 (30 sec)
19-Tricep Overhead Stretch 2 per side (1 min)
20-Standing Quad Stretch 2 per side (1 min)
21-Standing Toe Pointers 30 (1 min)
22-Calf Stretch(push wall) 2 per side (1 min)

23-Pull Ups Max (1 min) repeat x2
24-Dips Max (1 min) repeat x2

Follow the Ideal Fitness Circuit from top to bottom with minimal rest between exercises, repeat.

You've asked how to lose weight fast. Follow the workout above and I will guarantee that you will be amazed with your 12 week transformation.

Commit to success. Fill out the information below for biweekly support, tips and advice to insure you complete the program. This is how to lose weight fast.

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How to Lose Weight Fast 10 Day Program


Click here for drawings and explanations of all the exercises mentioned